Lose weight by burning fat

introduction

While many diets promise radical weight loss in record time, it should be kept in mind that weight loss doesn't mean fat loss. With most diets, you lose more water and muscle mass than fat tissue, especially at the beginning of the diet change. There are different ways to stimulate fat burning and lose weight by burning fat. Exercise helps to increase the basal metabolic rate. If you build up more muscles, more calories are burned accordingly. However, a healthy diet is essential to lose weight and live healthy.

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What are the options to lose weight by burning fat?

• Regular exercise

• Endurance sports: jogging, swimming, cycling, Nordic walking

• The optimal heart rate for endurance sport (sport is best> 30 min)

• gymnastics

• Relaxation (Stress relief)

• Sufficient sleep for enough relaxation and regeneration

• Drink enough, at least 2 liters a day

  • Tea: ginger tea, hot lemon

  • Coffee: Caffeine boosts your metabolism

• Healthy diet: lots of vegetables, fruits, fish, eggs, etc.

  • Citrus fruits: grapefruit, lemon

  • Metabolism-boosting spices such as chilli, pepper and curry

  • Reduction of carbohydrates and animal fats in the diet

  • Eat slowly and chew thoroughly so as not to eat more than necessary (the feeling of satiety only occurs after 15-20 minutes)

  • Eat breakfast to stimulate your metabolism

• Dietary supplements such as L-carnitine

Read more on the topic: How can you stimulate the metabolism?

How can you boost fat burning?

There are a few ways you can target fat burning for weight loss. In general, losing weight works best with the right mix of exercise and diet. Fitness training can stimulate the metabolism and is particularly good at helping you lose weight in the long term.

There are different ways to exercise effectively to lose weight. Healthy weight loss requires proper nutrition. A lot of fruit and vegetables belong on the menu, but also fish, meat, eggs and dairy products. Cold-pressed vegetable oils, flaxseed and whole grain products promote digestion. Hot spices such as chilli, pepper and curry but also apple cider vinegar stimulate the metabolism (see also: Apple Cider Vinegar Diet). Restful sleep is important for a balanced homeostasis, also for cell regeneration. If you want to boost your metabolism, you can use dietary supplements that contain, for example, L-carnitine or green coffee.

Read more on the topic: Fat Burner Diet And How To Boost Fat Burning?

Burning Fat Through Exercise

There are different ways to train and to stimulate fat burning with sport. A combination of strength training and endurance training is very suitable for long-term weight loss. For example, you can do strength training 2 units a week with the help of fitness equipment and go jogging twice a week, on the treadmill, ride a bike or, as a newcomer, also like to try Nordic walking.

Read more on the topic: Fat Burning Through Weight Training - Is It Possible ?, Fitness Diet

In order to maximally stimulate fat burning and lose weight, one should do endurance sport for as long as possible, preferably at least 30 minutes and if possible longer than an hour. The pulse should not reach the maximum level permanently, otherwise the training would not be sustained for a particularly long time. From a pulse of 55 - 60% of the maximum heart rate you burn fat particularly well. If you keep endurance training for an hour or more in the "fat burning zone", the body's own fat cells are broken down particularly effectively and the love handles melt. As a rule of thumb, exercising for an hour three times a week will help burn fat. It should be noted that not every sport is equally suitable for everyone. If you have joint problems, you should try swimming instead of jogging and for people who have not done any sport for a long time, the recommendation is to start training slowly and gently. Nordic walking is a good introduction to endurance sports.

Read more on the topic: Lose weight with exercise - these sports are particularly effective!

Burning fat by jogging / treadmill

Jogging is considered the best “fat burner” and therefore the best means of losing weight. It trains the fat metabolism and the body learns to burn the fats as energy reserves. Regular training in nature or on the track promotes muscle building, which means that extra calories are burned. An optimal fat metabolism training takes place at 60 - 70% of the maximum heart rate. Endurance sports like jogging have an afterburn effect that can last up to 48 hours.

Read more on the topic: Lose weight through jogging & endurance sports and fat burning

What is the best heart rate for burning fat?

In order to drive fat burning as effectively as possible, the aerobic metabolic area is optimal. The pulse should be relatively low, but with a relatively long duration of exercise, preferably an hour or longer.

The maximum heart rate to lose weight is calculated as follows for men: 220, minus age, for women: 226, minus age. In the aerobic range, the pulse is 60 - 70% of the maximum heart rate. This means that the best heart rate for burning fat varies from person to person, or depends on age and gender. If the pulse is 80 - 90% of the maximum heart rate, we speak of the anaerobic performance range. This is the heart rate that athletes use to build muscle strength. It is problematic to maintain this pulse rate for a long time and for fat burning the pulse should be increased for longer, therefore a pulse rate of 80 - 90% is less suitable for fat burning. In summary, the best pulse rate for burning fat is around 60-70% of the maximum heart rate.

Read more on the topic: Tips on how to best lose weight!

Lose weight with grapefruit

The exotic grapefruit is an absolute slim fruit. It tastes fruity and at the same time slightly bitter, is low in fat and contains only 45 calories per 100 grams. Grapefruit is an effective way to lose weight, as it contains many effective substances that stimulate metabolism and fat burning. The indigestible fiber pectin contained in it promotes digestion and swells in the gastrointestinal tract, which leads to rapid satiety. Pectin has a positive effect on blood sugar and cholesterol levels, which also reduces food cravings.

Grapefruit also contains large amounts of vitamin C, which strengthens the immune system and promotes the release of norepinephrine. This increases energy consumption and stimulates fat loss. In this way, grapefruit specifically helps you lose weight by burning fat. The superfruit also contains the mineral potassium. Potassium drains water and removes excess toxins from the body. Less water is stored. You can eat the pulp of grapefruit straight, in a salad or as a dessert. Freshly squeezed grapefruit juice provides just as many vitamins and is quick to make.

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Coffee as a fat burner

The active ingredient caffeine, which is contained in large quantities in coffee, really heats up the metabolism. It is scientifically proven that caffeine also increases lipolysis, the burning of fat. This means that both dietary fat and body fat are broken down to serve the body for energy production. The alkaloid caffeine leads to increased heat production and increases blood pressure, which leads to increased metabolic activity and the correspondingly desired weight loss. We recommend a cup of strong coffee or espresso after a meal or before exercise.

Read more on the topic: Coffee for Weight Loss - What's Behind It?

Ginger tea burns fat

Ginger tea contains valuable gingerols, which increase body temperature and get the metabolism going. That means more calories are burned. If you take ginger in the form of ginger tea, you provide your body with valuable water and purify the organism at the same time. Ginger helps to eliminate toxins and pollutants better through the kidneys and stimulates digestion. Ginger tea is also said to satiate you and reduce food cravings. Ginger tea boosts fat burning, prevents cravings, purifies and detoxifies the body and thus leads to weight loss.

Read more on the topic: Lose weight without hunger

Amino Acids for Weight Loss?

L-carnitine is an amino acid that has a natural role in fat metabolism and is essential for breaking down fat. This means that L-carnitine stimulates the fat metabolism and thus accelerates the weight loss process.L-carnitine is therefore often used as a dietary supplement for weight loss. The amino acid glutamine is essential to deal with the fat accumulation caused by insulin. This amino acid counteracts the storage of dietary fats and helps regulate body weight.

Read more about this: Dosage of L-Carnitine

Can tablets stimulate fat burning and if so, which ones?

There are numerous dietary supplements in the form of tablets that are supposed to stimulate fat burning. L-carnitine is popular with athletes. The amino acid L-carnitine plays an important role in the fat metabolism of our cells and promotes the regeneration of the muscles, especially after high-intensity exercise. The amino acid L-citrulline also leads to improved fat burning. Green coffee is also available in capsule form. The active ingredient chlorogenic acid it contains reduces the absorption of sugar into the blood, reduces the blood fat level and prevents hunger pangs. Capsules with conjugated linoleic acid, a polyunsaturated fatty acid, promote weight loss by reducing the amount of fat stored after meals and accelerate fat burning. It should be noted, however, that very little has been researched and experimentally proven about linoleic acid and its effects on the human organism.

So there are a few ways to take dietary supplements for burning fat, but these can only effectively stimulate fat metabolism if you eat a healthy, low-calorie diet and exercise as actively as possible.

Read more on the topic: Lose weight with the help of tablets or capsules

Can I drink alcohol if I want to burn fat?

The body absorbs four calories per gram with protein and carbohydrates and nine calories per gram with fats. Alcohol, which acts as a cell poison, has seven calories per gram. However, alcohol is processed differently in the digestive tract than conventional nutrients. The body tries to get rid of the cell toxin as quickly as possible and converts alcohol into acetate. During this process, the digestive enzymes are inhibited and the whole digestive process is slowed down. Fat burning decreases and during the detoxification of the alcohol, more fat is built into the fat cells. This means that if you want to lose weight and burn fat, you shouldn't drink alcohol because the digestion of other foods is slower and fat is more likely to be built into the love handles.

Read more on the topic: Calorific value of alcohol